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failing to do full reps on certain exercises (lemmy.world)

submitted 3 weeks ago by thespacecowboy@lemmy.world to c/fitness@lemmy.world

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Hello guys, so now I finally managed to get going and work out consistently (currently I've been doing it for 2 weeks) at home with a barbell currently I noticed that particularly when trying to do lunges I cannot complete the sets not even without the barbell.

Would it ok if I cannot complete the sets or would you suggest me to do something else in order to gain the strength to do them?

As well if you could share some YouTube that teaches how to have an integral work out only with a barbell would be great.

Thanks.

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[–] Carnelian@lemmy.world 1 points 3 weeks ago (1 children)

What do you mean by can’t complete the sets? How is your workout structured?

Typically you would choose a number of sets, each with a number of reps. Say 3 sets of lunges at 8-12 reps. You choose a weight such that you can complete at least 8, and keep pushing each week until you can do all three sets at 12 reps. Then, add a little weight and start the process over.

If you can’t do bodyweight lunges, that’s okay! You want to progress other exercises until you can manage it, perhaps bodyweight squats, then goblet squats holding 10lbs, then eventually the bar and however much weight you can add to it.

For youtube in general I recommend Jeff Nippard. I don’t know of a resource that’s dedicated only to barbell but the barbell is pretty much the foundation of working out, most things can be setup for it

[–] thespacecowboy@lemmy.world 1 points 3 weeks ago (1 children)

Well so far I've been doing for legs are the following

Squats 3 Sets 6 Reps

Barbell Lunges 3 Sets 6 Reps

Sumo Deadlifts 3 Sets 6 Reps

Side to Side Lunges 3 Sets 6 Reps/Side

I can complete the 3 sets of squats and the sumo dead lifts I have no issues there but struggle immensely with the lunges. I'll check Jeff but I think I'll need to work out into refining my workouts so I can get the most out of them.

[–] viking@infosec.pub 1 points 3 weeks ago (1 children)

So how many sets do you manage?

[–] thespacecowboy@lemmy.world 1 points 3 weeks ago (2 children)

Honestly I cannot even complete a set like I could do 6 with my right leg but basically none with the left one, is like I'm blocked and my thighs shake like crazy

[–] howrar@lemmy.ca 2 points 3 weeks ago

It's okay to leave them out of your program too. Squats and deadlifts already cover everything that lunges would. Focus on those movements for a while to strengthen your legs. Then when you're ready, you can either swap one of them out or just add lunges back in.

[–] viking@infosec.pub 1 points 3 weeks ago

Then I'd suggest you reduce the weight until you find something you're comfortable with, and slowly build up from there. You don't need to use the same weight for every single exercise.

To build general strength in your thighs, it's best not to do repetitive motions as well but to hold certain positions longer and longer.

Look up the Warrior 1 yoga pose for example, it's basically a low lunge with your arms raised straight up. Do that as a warm-up (hold for 5, 8, 10 seconds increasingly) and build up your thigh muscles.

[–] GissaMittJobb@lemmy.ml 1 points 3 weeks ago

Without having any amount of expertise in the subject, could it be that you have some muscles that are too weak to perform these movements at this point?

I had glute weakness and was helped by simpler bodyweight exercises to alleviate that, although these were prescribed by a physiotherapist so if that's an option for you that might be a good route to go.